Friday
3 sets of max reps strict pull ups/ chin ups rest 60 seconds between sets
3 sets of max ring dips rest 60 seconds between sets
Then for time
5 rounds of the following
3 push press
6 box jumps
9 sit ups
12 kb swings
9 sit ups
6 box jumps
3 push press
Rest exactly one minute between rounds
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This is what I sing in my head when I do workouts like this:
ReplyDeletehttp://www.youtube.com/watch?v=GA69pmhrBiE
Ladies and Gents, I am having knee surgery and looking for a wonderful person who is not working Monday 1/10 to escort me out of the hospital around noon. Apparently they do not want patients recently under anesthetic to wander the city unaccompanied. Car or cab is fine, I will pay for any parking or cab fees as well as provide lunch. Any volunteers would be greatly appreciated
ReplyDeletethanks
Coach John
Oh man, drugged JohnG... sweet!
ReplyDeletepull ups: 12-7-5
ReplyDeletering dips: 14-6-5
metcon @ 95#/24"/1.5 pood: 11:34
Pull ups: not 1, but 2 strict! A first! Then worked negatives.
ReplyDeleteRing dips: 5-4-4
WOD: 13:57 @ 63#/20"/25#kb
Pull ups - 20, 11, 7
ReplyDeleteRing dips - 16, 7, 6
WOD: 115#, 24", 1.5 pood - 11:14
PUs: 14-7-5
ReplyDeleteMetcon @ 135#/2pood 13:something
I love these broken up one - get the heart pumping good.
WOD: 13:16 @ 115#/24"/2 pood. That was a good one but I should have gone heavier with the presses and maybe tried it with the 2.5 pood.
ReplyDeleteDon't remember my pull-up and dip numbers.